Tuesday, January 31, 2017

Meal and Exercise plan 1/31/17

Exercise:
My plan is to walk.  I also wish to exercise from the internet via YouTube.  I am not sure which exercise to do, however.  (same as the last day or so)

Meal Plan (daily)
Breakfast=500 calories
2 scrambled eggs
1/2 cup grits with 1 Tbsp. butter
2 turkey sausage patties
3 slices preservative free bacon
2 slices plain toast

Lunch=670 calories
veggie cheeseburger with lettuce, tomatoes, pickles, and condiments (ketchup, mustard)
baked fries

Dinner=400 calories
green salad with tomatoes and 1 Tbsp shredded or grated cheese)
2 Tbsp. salad dressing
2 small oranges or tangerines
pasta salad or dish

Snack 1= 200 calories
granola bar

Snack 2=100 calories
large orange or banana

Snack 3=100
chocolate pudding cup

Total (max)=1970 calories

Monday, January 30, 2017

Sample 1770 calorie plan and exercise plan 1/30/17

1770 calories (Sample calorie plan)
Breakfast   400 calories
Snack 1     170 calories
Lunch   600 calories
Snack 2         100 calories
Dinner 400 calories
Snack 3 100 Calories

Sample Meal Plan (1770 calories)
Breakfast 670 calories
3 slices bacon, 1 maple sausage patty, 1 egg, 1 juice, 1 coffee, 2 slices wheat toast

Snack 1 140 calories
Diabetic chocolate shake

Lunch 400 calories
French fries, small hamburger with no bun, small tossed salad

Snack 2 100 calories
Cup of strawberries, ½ cup cherries, ½ cup grapes

Dinner         360 calories
Small cheeseburger, tossed salad

Snack 3       100 calories
Lettuce, tomatoes, celery, banana

Exercise:
My plan is to walk.  I also wish to exercise from the internet via YouTube.  I am not sure which exercise to do, however.

Sunday, January 29, 2017

1500 Calorie and Exercise plan for 1/30/17

Exercise:
I woke up hoping to walk outside.  I did not.  However, I am motivated to exercise.  I wish I knew what to do.  I don't have any exercises that I like.  I wish I could find an exercise that I like to do. I am growing tired of being inspired.  I want to do it now!  I want to start now.  Maybe I should try dancing.

1500 Calorie Diet
Breakfast 400 Calories
Snack 1 100 Calories
Lunch 500 Calories
Snack 2 100 Calories
Dinner 350 Calories
Snack 3 50 Calories

Breakfast 400 Calories
2 TBSP Nutella hazelnut spread, 2 slices wheat toast, coffee, 1 kiwi

Snack 1 100 Calories
2 kiwis

Lunch 500 Calories
3 oz. chicken, green beans, yellow rice

Snack 2 100 Calories
1 cup strawberries, 1 kiwi, ½ cup pineapples

Dinner 350 Calories
Smart ones pasta primavera, small tossed salad, glass of water

Snack 3 50 Calories
Graham crackers, 1/3 cup strawberries





Thursday, January 26, 2017

Exercise and meal plan for 1/27/17

1300 calorie diet
Breakfast             2 slices wheat toast, 2 slices bacon, 1 egg, 1 cup orange juice, small apple
Lunch                    1 cup progresso light soup, 2 slices wheat toast with butter, broccoli
Dinner                  1 cup progresso light soup, small tossed salad, 1 tbsp. ranch dressing
Snack 1                 orange
Snack 2                 cherries

Snack 3                 2 kiwis

Exercise:
I woke up hoping to walk outside.  I did not.  However, I am motivated to exercise.  I wish I knew what to do.  I don't have any exercises that I like.  I wish I could find an exercise that I like to do. I am growing tired of being inspired.  I want to do it now!  I want to start now.  Maybe I should try dancing.

Wednesday, January 25, 2017

Sample 2100 calorie diet with exercise plan

2100 Calorie Plan

Breakfast                       550 calories
Snack 1                           250 calories
Lunch                              750 calories
Snack 2                           250 calories
Dinner                            300 calories
Snack                              90 calories
Breakfast:
2 slices of wheat toast with preserves, fruit, sausage links, 3 slices bacon
Snack 1:
orange and apple
Lunch:
hamburger and fries, small salad
Snack 2:
Blue Bunny ice cream, fiber one brownie
Dinner:
small salad with spinach, lettuce, tomato, croutons, meat, cheese, and salad dressing
Snack 3:
fiber one brownie



 Exercise:
Walking for at least 5 minutes.  I realize that walking will do me no good with an unhealthy diet.  My plan is to walk between 8:30-9:00 AM tomorrow morning.

Saturday, January 21, 2017

Day 7 Sample Plan (1200 calories)

Breakfast

• 1/2 toasted English muffin layered with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed spinach, drained; and 1 poached egg

• 1 grapefruit

Lunch

• Black bean salad: Toss 1/2 cup canned black beans, 1/2 cup mandarin orange sections, and chopped red bell peppers, red onion, and scallions with 1 teaspoon vinegar. Serve over salad greens.

• 1 mini whole wheat pita

• 1 pear

Dinner

• 3 ounces broiled or grilled flank steak

• 1 baked sweet potato with 1 teaspoon light margarine

• 1 cup steamed zucchini

• 1/2 cup pineapple chunks in juice

Friday, January 20, 2017

Day 6 (Sample 1200 calorie diet plan)

Breakfast

• 1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 sliced banana

• 8 ounces fat-free milk

Lunch

• Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices

• 10 baby carrots

• 6 ounces light yogurt mixed with 1/2 banana

Dinner

• Jambalaya: Combine 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat through.

• 3 cups spinach, steamed

• 1 medium apple

Thursday, January 19, 2017

Sample 1200 calorie meal plan (day 5)

Breakfast
• 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk
Lunch
• Quesadilla: Spread 1/4 cup fat-free refried beans over 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on High.
• 1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections
• Cucumber spears
Dinner
• 3 ounces roasted pork tenderloin
• 1 cup baked acorn squash, mashed with a pinch of cinnamon
• 2 to 3 cups salad greens with 2 tablespoons fat-free dressing
• 1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries

Wednesday, January 18, 2017

Good Housekeeping Day 4 1200 calorie meal plan

Day 4

Breakfast

• 1/2 toasted English muffin topped with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on High.

• 6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds

Lunch

• 1 cup tomato soup

• Sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, lettuce

• 1 cup raw veggies

• 1 pear

Dinner

• 3 ounces poached salmon

• Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing (no more than 30 calories per 2 tablespoons)

• 3/4 cup cooked brown rice

• 1/2 cup pineapple chunks in juice

Tuesday, January 17, 2017

Day 3 Meal Plan from Good Housekeeping (with exercise)

Simple.  I plan to walk.  Walking I have been advised is a great exercise even for my back.  I haven't walked in a long time, not at least as an exercise.  Walking and exercise in general has many benefits and it would do much as far as how my mind works for instance.  My plan is to walk tomorrow morning.

Day 3
Breakfast

• Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, chopped; 1 teaspoon honey; and a pinch of cinnamon

Lunch

• Chicken salad: Toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve over lettuce.

• 1 banana

Dinner

• 4 ounces steamed shrimp

• 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream

• 3 cups spinach, steamed

• 1 low-fat frozen fudge bar

Monday, January 16, 2017

Day 2 of sample meal plan (with exercise)

Day 2

Breakfast

• Smoothie: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk.

• 1/2 English muffin spread with 1 teaspoon light margarine

Lunch

• 1 cup vegetarian vegetable soup

• 1 veggie burger in a mini whole wheat pita with lettuce and salsa

• 6 ounces light yogurt

• 15 grapes

Dinner

• BBQ chicken: Brush 4 ounces boneless, skinless breast with barbecue sauce and grill.

• 1/2 cup vegetarian baked beans

• 3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill

Exercise plan:

Simple.  I plan to walk.  Walking I have been advised is a great exercise even for my back.  I haven't walked in a long time, not at least as an exercise.  Walking and exercise in general has many benefits and it would do much as far as how my mind works for instance.  My plan is to walk tomorrow morning.

Sunday, January 15, 2017

Sample 1 Day meal plan (1200 calories)

Day 1

Breakfast

• 3/4 cup bran flakes, 1 banana, 1 cup fat-free milk

Lunch

• Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce

• 1 stick part-skim mozzarella string cheese

• 2 kiwifruits

Dinner

• 4 ounces broiled flounder or sole

• 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden

• 1 cup cooked couscous

• 1 cup steamed broccoli

• 1 fat-free pudding cup

Source:
http://www.goodhousekeeping.com/health/diet-nutrition/advice/a20559/lose-weight-meals-oct04/

Saturday, January 14, 2017

How I am doing

Should I do a weekly meal prep?  I do complain too much.  It would help if I would be more thankful more often.  The truth is, I definitely am.

Friday, January 13, 2017

A change in plans

Maybe I should also create schedules concerning what I consume.  I have grown tired of always making diet and exercise plans.  They are easy to follow.  However, it can be tiresome.  In fact, losing weight is hard and can wear a person out.  I admittedly consume a poor diet and I am sedentary.  This is what adds to the issue of stress.  At least I can identify the problems I am going through.  I wonder if my weight or thinking constantly about my weight is an anxiety problem or another set of problems.  Sometimes, losing weight is all I think about.  I think that starting tomorrow, an actual schedule may actually be a good idea.

Wednesday, January 11, 2017

I need help.

Right now, I wish to take a break from making plans.  For the moment, I am just too tired.  I am on a personal journey of sorts.  I have wanted to start losing weight for sometime now.  I finally realize that I have muscle weakness and that could be a result of back pain due to having excess weight.  My weight is of great concern to me and I have no clue where to begin.

Tuesday, January 10, 2017

I want to give up

It is something that I am tempted to do.  I just want to quit this blog.  I want to stop.  I hate it.  I hate it.  I know that plans are essential to weight loss, but the consensus is, I don't want to lose weight, yet I have to.  It is all I can think about.  I believe that I take things for granted and so personal.  I will make no plans today.  I am just too sad, overwhelmed, and just too plain tired.  My brain doesn't hurt, but I am just having a moment.  I need to do it, but don't want to do it.  I wonder if anyone else feels that way.

Monday, January 9, 2017

Diet and Exercise Plan for 1/10/17

Diet plan

Breakfast
1 cup vanilla Greek yogurt
1/4 cup sliced almonds

Snack 1
Small apple

Lunch
Breaded shrimp
Fish sandwich
1 1/2 Serving of French fries

Snack 2
Small Orange

Dinner
Tomato Ramen Vegetable Soup
5 Ritz crackers

Snack 3
1 cup canned pineapples

Snacks
1 cup canned pineapples + 1 large banana

Exercise Plan
Walk 10 minutes

Saturday, January 7, 2017

Meal and exercise plan

Breakfast
1 cup Greek Yogurt

Snack 1
1 Orange

Snack 2
1 Apple

Lunch
1 serving meat
2 servings vegetables
1/2 serving dairy
1 serving starch

Snack 3
1 cup pineapples

Dinner
1 serving meat
2 servings grains
1 serving fat, sweets, or oil
3 servings vegetables
1 snack

Snack 4
15 cup pineapples

Total calories: 1800

Exercise:
My guess is that I have to find something that I actually like.  It also has to be easy to do.

Friday, January 6, 2017

Thursday, January 5, 2017

Diet plan for 1/6/17

Breakfast
1 cup of butter-flavored grits
2 turkey patties
1 cheese broccoli omelet

Snack 1
1 cup yogurt

Lunch
Squash mushroom Ramen noodles

Snack 2
1 cup fries

Dinners
Squash mushroom Ramen noodles

Snack 3
1 cup pineapples


Wednesday, January 4, 2017

Daily plan for 1/5/17

Breakfast
Butter grits - 1 cup
Turkey sausage patties - 2
Bacon - 3
Toast - 2

Snack (cut up)
Banana - 2
Orange - 1

Lunch
Cheeseburger with lettuce, pickle, tomato, and condiments - 1
Fries - 2 servings

Snack 2
Peanut butter crackers - 6

Dinner
Cheeseburger with lettuce, pickle, tomato, and condiments - 1
Squash - 1/2  cup

Snack 3
Squash - 1/2 cup

Snack 4
Ice Cream - 1/2 cup

Approximate total calories = 1883

Monday, January 2, 2017

My confession

I have a confession to make.  I have been overwhelmed.  Being overwhelmed has caused a lot of stress, which is even worse for your health.  Thinking and re-thinking a plan may cause some stress but I have to realize that not doing what I want and need to do.  I do buy a lot of food for two people for a month and that is a waste of money.  Planning out meals and exercise regimens, daily, weekly, or monthly, gauges us into how much progress I would make.  That has been the plan all along.